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27.6.2022

WARM UP

- :30 machine

- 10 jumping squat

- 5 inchworm

- 5 empty bar power clean.

- 5 empty bar front squat



STRENGTH (18Min )

A. EMOM

Every 1:30 x 5 sets

- 1 power clean + push press

- 1 squat clean + split jerk


B. TABATA

3:00 WORK / 1:00 REST x 3 rounds

- 10/8 Cal machine

- 40 Skipping rope

* Remaining time max front squat



WOD

0- 4 mins:

- 35 Toes to bar / weighted sit-ups


4-14 mins : (AMRAP)

- 200m machine

- 10 Wall-balls

- 10 Lateral burpees

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